TRENINGSDAGBOK UKE 39

Mandag 22. september 5 runder av: 10 markløft @ 90 10 HSPU med start hvert minutt

30 burpee box overs 30 push press @ 2x16kg 20 burpee box overs 20 push press @ 2x16kg 10 burpee box overs 10 push press @ 2x16kg

100 DU’s 50 sit ups 100 DU’S 40 sit ups 100 DU’S 30 sit ups 100 DU’S 20 sit ups 100 DU’S 10 sit ups 100 DU’S

15 min amrap 6 x 10 m svømming 7 deck squat m/press @ 12kg

Tirsdag 23. september 15 markløft @ 75kg 400 m løp 20 markløft @ 65kg 400 m løp 25 markløft @ 55kg 400 m løp 30 markløft @ 45kg 400 m løp

4 runder av: 100 DU’s 15 plyo-pushup til step

3 runder av: 20 burpee box overs 20 push press @ 2×13,5kg

Onsdag 24. september Treningsfri

Torsdag 25. september 20 min amrap 50 m svømming + 7 deck squat m/press @ 12kg

15 markløft @ 75kg 120 m farmers walk @ 2x27kg 120 m løp 20 markløft @ 65kg 120 m farmers walk @ 2x27kg 120 m løp 25 markløft @ 55kg 120 m farmers walk @ 2x27kg 120 m løp 30 markløft @ 45kg 120 m farmers walk @ 2x27kg 60 m løp

Fredag 26. september 30 burpee box overs 10 DB ground to overhead @ 2 x 16 kg 20 burpee box overs 10 DB ground to overhead @ 2 x 16 kg 10 burpee box overs 10 DB ground to overhead @ 2 x 16 kg

4 runder av: 75 double unders 10 leaps of faith (se video!)

10 min amrap 8 toes to bar 8 alternating overhead plate lunge @ 20kg 8 box jumps

Lørdag 27. september 10 min til å finne max 1RM i clean & jerk 77,5 kg

100 burpee box overs 100 deck squats @ 8kg 100 sit ups 100 KB swing @ 16kg 50 giant box-overs 800 m sandbag carry @ 25kg 25 giant box-overs 50 KB swing @ 16kg 50 sit ups 50 deck squats @ 8kg 50 burped box overs 400 m run

Søndag 28. september Treningsfri


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